28 December 2018
Warm-up: 400m run to Branard, 2 Rounds: 25m Bear crawl, 25m Crab walk, 10x Push up, 10x Burpees.
Strength: EMOM: 10:00: 3x Bench press @ 60%
Stamina: 4 Rounds, not for time: 15-20x Handstand Push up, 20x Sandbag Burpee – Clean & Jerk, 3x Rope Climb.
WOD: For Time:
- Double Under (50-40-30-20-10)
- Alt. DB Snatch (50/35) – (25-20-15-10-5)
- Sit up (50-40-30-20-10) or GHD (25-20-15-10-5)
- Run to the End of the Parking lot in between Sets
- Rest 0:30
Cool Down: 10 Rounds: 10 Air Squats then Sprint Parking lot, Rest between sets